"Eating between 30 minutes to two hours after waking is pretty sound advice for most people," Spina told ten daily.

The exception are people who are able towake up, not feel hungry or lightheaded and function well until lunchtime. According to Spina, this group responds better to an approach called "intermittent fasting" but noted that she's only seen this in a minority of clients.

People who have breakfast have better heart heath and have more stable weight. They report increased energy and better cognition throughout the day.

On top of that, research out of the University of Bath, UK, suggested that a good brekky could help "prime" the body to burn carbohydrates during exercise -- and speed up your metabolisim post-sweat sesh. That's more bang for your gym-going buck.

It kinda goes without saying then that skipping breakfast is a big no-no.

"Skipping breakfast sets you up to make 'hangry' choices at about 10 or 11am," Spina said.

What stops you from hangrily reaching for a chocolate bar or a second -- or third -- coffee comes down to science.